We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Monday June 17, 2013

Fitness:
A. 5 sets:
Weighted Pistol 3-4 reps
Work ankle & calf mobility between sets
B. 1 set for max reps:
3 min reverse sled pull (90/45) + 1 min rest
3 min butterfly situps + 1 min rest
3 min wall ball shots (20/12) + 1 min rest

Health:
A. 5 sets:
Weighted Pistol 3-4 reps
Work ankle & calf mobility between sets
B. 3-4 sets for quality:
reverse sled pull 1-2 gym lengths + 1 min rest
10 butterfly situps or GHD Situps + 1 min rest
10 wall ball shots + 1 min rest

Performance:
A. 5 sets:
Weighted Pistol 3-4 reps
Work ankle & calf mobility between sets
B. 1 set for max reps:
3 min reverse sled pull (135/90) + 1 min rest
3 min butterfly situps + 1 min rest
3 min wall ball shots (20/14) + 1 min rest

Please post loads and reps to comments.  For Part A, we are working on perfecting our single leg squat (pistol) or starting to load it up if you already have this skill.  Alternatives and modifications include single leg deck squats, regular deck squats, counterweighted pistols, pistols to a box or pistols with heel elevated.  In between sets, please stretch out your calves and ankles.  Part B will be a bit of a quad burner and we are looking for max reps in the time alloted.  For the sled pull, we will be pulling backwards and we’ll count one rep as a gym length and since we are working for 3 minutes, we’ve chosen a moderate weight instead of heavy.  The situps can be done with our without an abmat but with legs in a butterfly or cobbler position.

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!